This all-levels, 30-minute workout is the perfect way to kick off your path to building strength, endurance, and resilience. Whether you're new to rucking or a seasoned pro, this routine is designed to meet you where you are and help you take that first powerful step forward.
Using just your bodyweight or, if you're more advanced, a sandbag, you’ll power through a series of effective moves that focus on building lower body strength, core stability, and upper body endurance. With every squat, push-up, and lunge, you’re building the foundation for a stronger ruck journey.
This is more than just a workout—it's the kickoff to something stronger. 💪
EQUIPMENT YOU NEED:
- OPTIONAL: Sandbag or Sandbell
NOTES
- Complete three rounds of exercises for a 30-minute time-cap workout. Start your clock aftr completing your warm-up exercises. Don't skip those!
- This WOD is all levels, so it can be done as a bodyweight workout, but there are links to modify it for use with a sandbag.
|
REMINDER:
|
WARM UP
| 1:00 | Arm Circles (:30 seconds each direction) |
| 1:00 | Bodyweight Squats |
| 1:00 | High Knees* |
| 1:00 | Trunk Circles |
*If needed, High Knees can be marched.
WORKOUT x 3 Rounds / 30:00 Time Cap
| 8-12 x reps | Air Squats (or Sandbag Squats) |
| 8-12 x reps | Bodyweight Push-Ups (or Sandbag Chest Press) |
| 8-12 x reps | Bodyweight (or Sandbag) Reverse Lunges |
| :30 (or 1:00) | Plank Hold (your choice of elbows or hands) |
| 8-12 x reps | Bodyweight Good Mornings (or Sandbag Deadlifts) |
© PATHFINDER Ruck Training. All rights reserved.
This workout is the intellectual property of PATHFINDER Ruck Training and is intended for personal use only. Reproduction, distribution, or commercial use without written permission is prohibited.
This workout is the intellectual property of PATHFINDER Ruck Training and is intended for personal use only. Reproduction, distribution, or commercial use without written permission is prohibited.
Do we log this?